November 06, 2015
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Compass CrossFit – GPP WOD
Nov. Warm-Up (No Measure)
3 rounds of:
7 Pull-ups
7 Burpees
EVEN: 7 Med-ball cleans 20/14-lb.
ODD: 7 Push-press 45-lb.
Cashout: 30 Double-unders or 90 singles
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds)
8 rounds (24 minutes) – EMOM, perform:
-Minute 1: 20x Double-unders
-Minute 2: 15x Push Press, 95/65-lb.
-Minute 3: 10x Front Squat, 95/65-lb.
